Sheet Pan Tofu and Broccoli Teriyaki
Tofu and broccoli can be prepared up to one day ahead. Tofu should be cut into cubes and broccoli should be chopped into bite-sized florets. Once tofu is cooked, it should be placed on the baking sheet and stirred until evenly coated. The broccoli should be blanched in salted water until soft. Afterwards, the tofu and broccoli should be tossed with a tablespoon of teriyaki sauce.
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Servings: 4 servings
Calories: 103kcal
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Equipment
Ingredients
Ingredients for the tofu:
- 1 block of extra firm tofu
- 1 ½ teaspoons extra virgin olive oil
- 2 teaspoons low sodium soy sauce
- 2 teaspoons arrowroot starch
Ingredients for the broccoli:
- 3 cups broccoli florets
- 1 ½ teaspoons extra virgin olive oil
- Dash of salt and black pepper
Ingredients for the teriyaki sauce:
- 1/3 cup low sodium soy sauce
- 3 Tablespoons water
- 2 Tablespoons maple syrup
- 2 Tablespoons rice wine vinegar
- 1 clove garlic grated
- ½ teaspoons Sriracha sauce
- ¼ teaspoons powdered ginger
- 1 teaspoon arrowroot starch
Ingredients for serving:
- Brown rice cooked
Instructions
- Pat dry the tofu with a few paper towels. Slice into 5 pieces. Place onto a flat surface lined with a few paper towels. Cover with more paper towels. Top off with a cast iron skillet to weigh down. Allow to rest for 15 to 30 minutes.
- Preheat the oven to 400 degrees. Grease a baking sheet with cooking spray.
- Transfer the tofu into a bowl. Add in 1 ½ teaspoons of olive oil,
- 2 teaspoons of soy sauce and 2 teaspoons of arrowroot. Toss well to mix. Transfer onto the baking sheet.
- In a bowl, add in the broccoli florets, 1 ½ teaspoons of olive oil and 2 teaspoons of soy sauce. Transfer onto the baking sheet around the tofu.
- Place into the oven to bake for 25 minutes or until the tofu is golden. Remove and set aside.
- In a saucepan set over medium to high heat, add in all of the ingredients for the teriyaki sauce. Whisk until mixed. Allow to come to a boil. Lower the heat to low. Cook for 1 to 2 minutes or until thick in consistency.
- Add the tofu and broccoli into the teriyaki sauce. Toss well to mix.
- Serve immediately with the brown rice.
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Notes
Tofu and broccoli should be browned on both sides. You can prepare the broccoli by frying it in a separate bowl. After frying, add the tofu and broccoli to the skillet. Pour in three to four tablespoons of water or vegetable broth. Once the tofu is cooked, cover with a lid and cook for three to four minutes. You should then drizzle the teriyaki sauce over the top of the broccoli and tofu.
Nutrition
Serving: 1serving | Calories: 103kcal | Carbohydrates: 16g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 829mg | Potassium: 287mg | Fiber: 2g | Sugar: 8g | Vitamin A: 426IU | Vitamin C: 61mg | Calcium: 51mg | Iron: 1mg
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This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.